CycleOps TT Challenge

The second installment in the Direct Power Coaching Series organized by Zwift Fitness (TeamZF).

The CycleOps TT Challenge designed by Direct Power Coaching specifically for C and D level riders to get the most efficient use of their time on the bike and get improvements on all their fitness metrics.

The plan is 6 weeks of structured training which includes a mix of VO2max, SST and endurance work. But you will not be completing this challenge alone! All riders participating need to pre-register at the Zwift Fitness Facebook page and each will be assigned a team and a team leader that will help guide, motivate and keep you accountable through the 6 weeks.

Workout overview

Zone distribution

Z1: 32m

Z2: 8m

Z3: -

Z4: -

Z5: -

Z6: -

80%

20%

0%

0%

0%

0%

Author: Pav Bryan (Direct Power Coaching)

The Goal Of This Session: is to increase your leg speed & increase your efficiency

10 minute warm-up

Ok so it's very important that you focus on technique here not power, so low resistance please. Get to your peak cadence without bouncing for 20 sec then relax for 10 sec. Do this 8 times then take 4 minutes active recovery.

Do this set three times in total but on after the final 8 intervals go straight into cool-down.

Workout overview

Zone distribution

The Goal Of This Session: is to improve your short term muscular endurance (power output over a short period of time - such as prologue of short time trial)

20 min WU

3x 1 minute explosive efforts, sustaining the maximum possible for each minute, RPM will be equal to or slightly above your last FTP test and take 3 minutes of easy spinning to recover, with a further 3 minutes after the third interval

10 minutes at 93% of FTP, again RPM needs to be equal to or higher than your average from last FTP test

Workout overview

Zone distribution

The Goal Of This Session: is to improve your short term muscular endurance (power output over a short period of time - such as prologue of short time trial)

20 min WU

3x 1 minute explosive efforts, sustaining the maximum possible for each minute, RPM will be equal to or slightly above your last FTP test and take 3 minutes of easy spinning to recover, with a further 3 minutes after the third interval

15 minutes at 93% of FTP, again RPM needs to be equal to or higher than your average from last FTP test

Workout overview

Zone distribution

The Goal Of This Session: is to improve your short term muscular endurance (power output over a short period of time - such as prologue of short time trial)

20 min WU

3x 1 minute explosive efforts, sustaining the maximum possible for each minute, RPM will be equal to or slightly above your last FTP test and take 3 minutes of easy spinning to recover, with a further 3 minutes after the third interval

20 minutes at 93% of FTP, again RPM needs to be equal to or higher than your average from last FTP test